Fast-casual restaurants like Panera Bread, Cava, and Sweetgreen make it easier than ever to enjoy healthy meals on the go. But with endless customization options, it’s also easy to unintentionally pile on calories, sugar, or sodium. Fortunately, a few smart tweaks can help you stay on track with your nutrition goals—without sacrificing flavor or satisfaction.
Here’s how to get the most out of your order with nutrient-dense base swaps, lean protein add-ons, and low-sugar upgrades.
Nutrient-Dense Base Swaps
Your meal’s foundation sets the tone for its nutritional profile. At all three chains, you can swap calorie-dense starches for fiber-rich greens or lower-carb alternatives.
Sweetgreen
• Swap: Choose kale or spring mix instead of wild rice or quinoa for a lower-calorie, high-fiber base.
• Why it works: Kale provides calcium, vitamin K, and antioxidants while cutting carbs and calories.
Cava
• Swap: Opt for a base of SuperGreens or splendid greens over saffron rice or pita.
• Why it works: Leafy greens are high in iron and fiber, and they allow you to focus more on lean protein and veggies.
Panera
• Swap: Choose a Green Goddess Cobb Salad with Chicken and hold the dressing if you’re looking for a keto-friendly, nutrient-rich option.
• Tip: Skip the bread side and sub in an apple for fiber without the refined carbs.
Protein-Boosting Without Extra Calories
Protein is essential for staying full and maintaining muscle, but some add-ons can come with hidden fats or sodium. Stick with lean proteins and opt for double portions when necessary.
Panera
• Add: Citrus Pepper Chicken instead of bacon or sausage
• Why: It’s a lean protein with bold flavor and fewer calories
Cava
• Add: Grilled Chicken or Falafel
• Why: The grilled chicken offers high protein with minimal fat; falafel provides a fiber-rich, plant-based alternative
Sweetgreen
• Add: Roasted Tofu or Blackened Chicken
• Why: Both are satisfying without excess fat, and the tofu is ideal for vegetarian diets
Pro tip: At all three chains, ask for a half-portion of two proteins to get variety without doubling calories.
Best Low-Sugar or High-Fiber Customizations
Salads and bowls can hide sugar in dressings, sauces, and toppings. Aim for simple ingredients and nutrient-dense add-ons.
Cava
• Skip: Harissa Honey Chicken (contains added sugars)
• Choose: Grilled Chicken or Roasted Vegetables
• Smart add-ons: Pickled onions, cucumber, tomato-onion salad, shredded kale
Sweetgreen
• Skip: Pesto Vinaigrette (contains added sugar)
• Choose: Balsamic Vinegar or Fresh Lemon as a dressing
• Smart add-ons: Raw beets, sweet potatoes, almonds, lentils
Panera
• Skip: Fuji Apple Chicken Salad (26g sugar)
• Choose: Mediterranean Bowl or Strawberry Poppyseed Salad with dressing on the side
• Smart add-ons: Avocado, quinoa, edamame
For more nutrition info, check out these official menu and nutrition pages:
• Panera Nutrition Information
Sample Meal Combos Under 600 Calories
Here are healthy combinations that stay under 600 calories while still delivering flavor and satisfaction.
Panera Bread
• Green Goddess Cobb Salad with Chicken (No dressing or on the side): ~550 calories
• Turkey Chili with a side apple: ~430 calories
Cava
• Base: SuperGreens + Romaine
• Protein: Grilled Chicken
• Dips: Hummus, Eggplant Dip
• Toppings: Cabbage Slaw, Tomato-Onion Salad, Pickled Onions
• Dressing: Lemon Herb Tahini (light)
• Estimated calories: ~580
Sweetgreen
• Base: Kale + Spring Mix
• Protein: Blackened Chicken
• Add-ons: Sweet Potato, Raw Beets, Lentils
• Dressing: Lemon Vinaigrette (light)
• Estimated calories: ~570
Final Tips for Smarter Fast-Casual Dining
• Always ask for dressing and sauces on the side
• Mix greens with hearty toppings to stay full longer
• Avoid extras like chips, bread, or sweetened beverages unless part of your plan
• Use online ordering tools or apps to customize easily and preview nutrition
With thoughtful customizations, it’s easy to enjoy delicious, health-conscious meals at your favorite fast-casual chains. Whether you’re managing calories, cutting sugar, or just trying to feel your best, these hacks make dining out work for your goals.
